CrossFit Salzburg – Kurs

WEIGHTLIFTING

1: Clean and Jerk (15 min. to establish a 1 RM Clean & Jerk)

WOD

2: Metcon (Weight)

EMOM x 15min.

Min1.: 10 C2B

Min.2: 5 Clean & Jerks, you choose the weight

Min.3: 50 Double Unders //25Dubs or 75 Singles.

PUMPING IRON

1: Metcon (No Measure)

„YOKE CARRY“

10 x 50 feet ahap. Not for time.

2: Metcon (No Measure)

4 Rounds

Every 3 min.

8-12 DB Bench Press.

1-3 Rope Climbs.

3: Metcon (No Measure)

3 Supersets not for time:

10 Hammer Curls ahap

Max. Banded Tricep Push Downs

Gymnastics

PULLING STRENGTH

6 super Sets of

12 KB bent over row

9 strict ring rows

6 strict pull ups

Rest 90sec after each set

WOD

EMOMx20

Odd: 15 KB Russian swings – go heavy USE YOUR HIPS

Even: kipping / butterfly pull ups 12-15